Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Daryl! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form over number of reps always!
Description: A great overall warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Work this move for your hip mobility
Goal: 1 Round, 3 reps per side with 15-30 second holds per side
Extra Notes: You might not hit 3 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Follow the video to get your wrists ready for weight bearing
Either 10 sec holds OR 10 reps of each.
Description: A great ankle and foot warm up / workout. Either 10 sec holds OR 10 reps of each.
Description: With fingers pointing away from your heels, squeeze your glutes and push through your arms to lift your body as the video shows. Only lift as high as your shoulders will allow.
Goal: 10 second holds x 5 reps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 second hold x 5 reps
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 15 second holds x 3 reps each direction.
Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.
Goal: 30 second hold x 2 reps each leg
Description: Work this move for your hip mobility
Goal: 2 reps per side with 30 second holds per side
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg.
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 3 rounds of 5 reps each direction.
Description: Begin in a pike with one leg suspended in the air. Kick your suspended leg up while hopping off your planted foot while you shift your weight into your hands. Land with the foot that was originally planted.
Goal: 3 rounds of 10 kick ups each leg.
Description: Begin with on foot on an elevated surface. Rotate your trunk toward that leg. Then remove the leg from the step and take it behind your for a lunge. As you do so, rotate your trunk the opposite way.
Goal: 3 rounds of 5 reps each leg.
Description: Begin on your back. Reach one leg across your body and then make an outward circle with the leg. Use your core to lift your hips off the ground and bring the opposite leg with you as your roll over and push yourself up to plank.
Goal: 3 rounds of 5 reps per side
Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.
Goal: 3 rounds of 10 reps each leg
Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90 degree angles. You will then hold your core tight to keep your back flat against the wall. You will then perform arm angels as the video shows. *Only move your arms as much as your shoulder blades will allow.*
Goal: 3 reps with 30 second holds per rep
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 3 rounds of 10 push ups.
Description: Follow the video. Keep your body in a hollow body position as you create power from the ankle to jump in the air. Knees should be straight, but NOT locked
Goal: 3 rounds of 10 jumps
Description: Squeeze your glutes to hold your hips up as seen in this demo to work your glute strength and shoulder range of motion trying to keep your hips as high or higher than your knees as you rotate from a pike to table and back.
Goal: 3 rounds of 8 reps per direction
Extra Notes: You might not hit 8 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start in sitting with your hands on a block or similar item with legs wide. You will then place your hands in between your legs. Lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to straighten both legs.
Goal: 3 rounds of 10 reps
Description: This move starts sitting on the ground, legs straight, feet on a raised surface and pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom. Shifts your hips forward as you bend your knees then return to legs straight position by pulling your hips back. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.
Goal: 3 rounds of 8 reps
Description: Set your rings up so that they are at about your chest height. You will start in a kneeling position below the rings, pull up and use your feet to balance and support as you transition into the deep dip position to then complete the dip to come to a support stance position (top of the muscle-up.) Lower back to starting position and repeat.
Goal: 3 rounds of 10 reps
Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!
Description: Start with hips shoulder distance apart. Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible.
Goal: 3 rounds of 10 reps each direction.
Description: Place your arms over head with your elbows straight and palms facing down. Lift your head and shoulders as you raise your arms and sweep them behind you. Simultaneously squeeze your glutes to lift your legs while keeping your feet close together. Lift your chest has high as you can and squeeze your shoulder blades together.
Goal: 3 rounds of 10 reps
Description: Work this move to progress towards your press handstand. Work your core to hold the balance as you use your glutes to kick back into the plank position.
Goal: 3 rounds of 10 reps